Workout: (Fitness First - Leesburg)
(80#DBIncline)5,5,5,5,7 Great
(125#IsoRow)5x7,70#x10 Drop set - Very good
(45#InclineFly)2x10
(CGPullups)2x7
(95#ChestPress)6,6,6 Very good
(90#T-Bar)3x10 Very good
(90#Rear/25#Lat/35#FrontDelts)3x8 Hard
(135#CGBP)9,6,9 Good
(40#HammerCurl)2x12
54mins
+13 w/u + 12 c/d = 79mins total
Decided to do 5 sets for DB incline and rows again. Incline was great and I got the 7th rep on last set today (failed it last WO). The idea here is to do 5x5, but hit max reps on last set. If this gets "easy", bump weight. Drop set on rows was great. (18mins)
I did incline fly's again and supersetted with close neutral grip pullups, but only 2 sets. This was plenty today. (7mins)
Chest press was good again, but hard. I was getting 3x7, but now I'm doing them after incline and fly's. Also coming to a dead stop on the bottom and pressing from there. T-bar was underhanded and really good. (10mins)
Rear/Lateral/Front delt combo was really hard today and just did sets of 8. I supersetted CGBP with hammer curls. On 2nd set of CGBP I didn't push it very hard because tri's often fail suddenly and I didn't want to get stuck. I wasn't happy with the 2nd set, so I asked for a spot for a 3rd set and got 9 reps with a touch of the bar on last rep. Felt really good.
I wasn't expecting much from this WO because I didn't get much sleep last night (~3hours), but it was a really good WO. I was pleasantly surprised.
Nutrition:
I weighed 183.0 this morning. I don't want weight to jump any/much higher.
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